Vitamin b6 Medical Wisdom Health


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Vitamin B6

Good to know:	Also called pyridoxine.
Recommendations:	Men ages 14-50, 1.3 milligrams/day Men ages 51-70+, 1.7 milligrams/day Women ages 14-18, 1.2 milligrams/day Women ages 19-50, 1.3 milligrams/day Women ages 51-70+, 1.5 milligrams/day
Benefits:	Helps the body make red blood cells, converts tryptophan to niacin, and contributes to immunity and nervous system function. Used in metabolism of proteins and fats.
Food sources:	Meats, fish, poultry, legumes, leafy green vegetables, potatoes, bananas, fortified cereals.
Day's supply in:	1 chicken breast (1.0 mg) PLUS ½ cup cooked spinach (0.22 mg) PLUS 1 cup brown rice (0.28 mg), OR 1 baked potato with skin (0.69 mg) PLUS 1 banana (0.66) PLUS 4 ounces lean sirloin (0.51 mg)
Watch out:	High-dose vitamin B6 supplements have been recommended to help PMS, carpal tunnel syndrome and sleep disorders. However, taking very high doses for months or years can cause permanent nerve damage. Recommended upper limit is 100 milligrams per day for adults.

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